• Going to bed and getting up at the same time every day
• Keeping your bedroom quiet, relaxing, and at a cool temperature
• Turning off electronic devices at least 30 minutes before bedtime
• Avoiding large meals and alcohol before bedtime
• Avoiding caffeine in the afternoon or evening
• Exercising regularly and maintaining a healthy diet”.³

1. “Establish a regular bedtime and waking time
2. If you are in the habit of taking siestas, do not exceed 45 minutes of daytime sleep
3. Avoid excessive alcohol ingestion 4 hours before bedtime, and do not smoke
4. Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate
5. Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable
6. Exercise regularly, but not right before bed
7. Use comfortable, inviting bedding
8. Find a comfortable sleep temperature setting and keep the room well ventilated
9. Block out all distracting noise and eliminate as much light as possible
10. Reserve your bed for sleep and sex, avoiding its use for work or general recreation”.⁴

Try these tips at home to improve sleep:

• Try to go to sleep at the same time each night or when you get sleepy
• Try to get up at the same time each morning, regardless of how well you slept
• Do not nap longer than 30 minutes or anytime between 3 p.m. and bedtime
• Go outside every day for at least 15 to 20 minutes. The natural light will help you get into a natural pattern of sleeping.
• Before bedtime, try to avoid bright, artificial light from computer screens, mobile phones, or televisions. Do not allow electronic devices in the bedroom
• Follow a regular, relaxing routine at the same time each night when you get ready for bed
• Go to bed only after winding down and when you are ready to sleep. Do not read in bed, listen to music, or do other activities that engage your mind and can keep you awake
• Keep your bedroom dark, quiet, and cool for sleeping. Use a sleep mask or light-blocking curtains. Use earplugs, a fan, or a white noise machine or app on your phone to block out sounds
• Do not drink alcohol or caffeine or use nicotine for at least five hours before bedtime
• Get regular physical activity during the daytime. Exercise or physical activity close to bedtime, or anytime in the five or six hours before sleeping, can make it harder to fall asleep
• Do not eat heavy meals or drink a lot of liquids two to three hours before bed
• If you still cannot sleep after about 15 minutes of getting into bed and turning out the light, get out of bed and do something relaxing until you feel sleepy
• See your doctor or a sleep specialist if you think that you have insomnia or another sleep problem”.⁵

• “If you still cannot sleep after about 15 minutes of getting into bed and turning out the light, get out of bed and do something relaxing until you feel sleepy”.⁶

Alcohol can “increase the speed of falling asleep, [but] it suppresses or reduces rapid eye movement (REM) sleep, which is essential to sleep health and waking refreshed”, he says. The drink also increases urine production, meaning night-time trips to the loo, plus large amounts can affect the respiratory system, promoting snoring and poor sleep, adds Prof Allsop”.⁷

Your sleep diary should include when you:

• Go to bed
• Wake up during the night
• Wake up in the morning
• Take naps
• Exercise
• Drink alcohol or caffeinated drinks
• Take medications”.⁸